Pelvic Floor Exercises

This is the one of the most important things I remind all my patients that are preparing for pregnancy, are already pregnant, and when I see them after the birth of their baby.

So what is it? Pelvic floor exercises….An absolute must for all women and particularly pregnant women!

What is the Pelvic floor? It’s a group of muscles and ligaments that support the bladder, uterus (womb) and bowel. The openings from these organs, the urethra from the bladder, the vagina from the uterus, and the anus from the bowel pass through the pelvic floor. The pelvic floor muscles attach to your pubic bone at the front and the tailbone (coccyx) at the back and from the base of your pelvis.

Strong pelvic floor muscles support the pelvic organs to prevent problems such as incontinence (the involuntary loss of urine or faeces) and prolapse (lack of support) of the bladder, uterus and bowel.

The pelvic floor muscles also help you to control bladder and bowel function, such as allowing you to ‘hold on’ until an appropriate time and place.

What puts strain on my pelvic floor?

Pregnancy, particularly from 18 weeks as your baby gets heavier and places more strain on you.

Childbirth, particularly following delivery of a large baby or prolonged pushing during delivery

Being overweight

Constipation (excessive straining to empty your bowel)

Persistent heavy lifting

Excessive coughing – causing repetitive straining

Changes in hormonal levels at menopause

Growing older

What can I do to make them stronger?Exercise them! I recommend that all women exercise their pelvic floor muscles every day. You can do specific focused exercises on your pelvic floor muscles in conjunction with regular gentle exercise, such as walking can also help to strengthen your pelvic floor muscles.

If you already have issues with your pelvic floor, or they develop throughout or post pregnancy I can refer you to a specialized physiotherapist who can help you. However, it is very important to do your exercises preventatively as it can be difficult to reverse issues after problems arise.